Wednesday September 13

September 12th, 2017
by:

Strength / Skillwork

Back Squat
10-10-10
55-65-75%

WOD

18:00 AMRAP – Teams of up to 5, Switch stations when the reps of stations 1-3 are done
Calorie Bike
—————-
1- 15 Burpees
2 – 20 DB Snatch
3 – 30 KB Figure 8 w/ uppercut, 30/20#
4 – Rest (this person does the bike next)
Score = Reps + calories
[If you have less than 5 walk through the stations in order and always have a person on the bike

Track your number of transitions made. Your team will have done 65 reps every time you rotate so that number will be multiplied by the number of times completed, then add the total number of calories displayed on the rower.

Elements

5 Rounds for time of:

  • 10 Push-ups
  • 15 Leg Lifts
  • 20 Lunges
  • 15 Scissors
  • 10 Ring Rows

EarlyMorningRun